Healthy Protein Salad and Raitas Recipes

High Protein Salad and Raitas recipes

Salads are served on their own, may be as a healthy snack option sometimes, however raitas are usually served as a part of the meal. But be it a meal or a part of the meal, protein is required throughout the day for various bodily functions, of which maintenance and repair of body cells and building immune cells are some of the important functions. Read about 21 Protein Rich Foods.

Beetroot, Peppers, Carrot Healthy Salad for Work

High Protein Salads using Pulses and Sprouts

Include an array of pulses and legumes and their sprouts to make up your protein requirement. These are the highest source of protein for a vegetarian. Of course you will have to plan these salads in advance as most pulses need a minimum of 6 to 8 hours of soaking and then cooking. Try recipes like Whole Masoor Salad and Minty Bean Salad on days when you want to serve a high protein simple salad.

When we talk of curd, a lot of people prefer flavoured curd. But believe me you can set curds at home, toss in fruits or veggies of your choice and flavour them with fresh herbs and spices to whip up quick fix protein packed raitas. Cucumber and Pudina Raita (3.7 g protein), Spinach Raita (4.6 g protein), Mixed Veggie Raita (2.1 g of protein) are a few our creations shared in this section.

Fruits are a concentrated source of antioxidants and curd abound in protein. Combine the 2 to make nourishing raitas and you are set for your health journey. Well, you can easily toss in any fruits of your choice in curd and mix to make a raita, but certain fruits pair very well with curd. And when they are pepped up with correct herbs and spices, they cannot fail to please you and nourish your body.

Make the most use of seasonal fruits and veggies, toss them with sprouts or add them to curd to make protein rich tongue-tickling salads and raitas. Resplendent with the natural flavours, these salads and raitas with their combination of ingredients will bestow a mouth-watering impact on the dinner!

Enjoy our high protein salads raitas recipes and do try our other high protein recipes from the options below

One of the most nutritious beans - chick peas are rich in iron, protein and folic acid. Curds enrich this tangy salad with more protein and calcium while coriander and mint increase its vitamin a content. Chill this salad before you serve it so as to relish its delightful flavours.

Nutritious matki beans join hands with a couple of crunchy and colourful veggies to make a scrumptious salad.
Simple spices add to the flavour of this Matki Salad while tangy lemon juice works its magic. Like all salads this is best enjoyed immediately while the veggies are fresh and crunchy.
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Although it sounds very exotic, couscous is nothing but broken wheat cooked in water or milk, something that everybody can prepare easily at home. A traditional food of Northern Africa, it is a great source of iron. Minty Couscous is a flavourful variant in which couscous is enhanced with chopped ve ....

While raitas are usually made with vegetables, you might perhaps have made some fruity attempts with apples or oranges. But, have you ever thought of making a Strawberry and Black Grape Raita? You must try it to believe how fantastic it is! This unusual combination of fruits transforms into a truly ....

The Urban Dictionary defines a Buddha Bowl as “a bowl which is packed so full that it has a rounded belly appearance on the top much like the belly of a Buddha.”
Commonly, the term is used to describe a salad lunch that’s chock-full of healthy ingredients, including veggies, beans or lentils, an ....

Juicy zucchini and scrumptious red pumpkin cubes are tossed together with mushrooms and sea salt, to make a delicious and filling salad.
Vibrant rocket leaves and succulent feta cheese add to the goodness of this lunch salad, while a tongue-tickling dressing with herbs and garlic adds to the fun ....

An interesting combination of textures blended with a tangy dressing. For a healthier option, replace low fat paneer with tofu (soya paneer), which contains beneficial phytonutrients like 'genistein' and 'isoflavones' that lower blood cholesterol levels and remove fatty deposits from the arteries.

This hearty curd preparation is filled with colour, flavour and nutritional goodness. The low fat curds provide the much needed essential nutrients like calcium and protein. Serve chilled to relish all the flavours.

Here’s one more mind-blowing way to include healthy quinoa in your diet.
A lunch salad made of cooked quinoa, sprouts, avocado, yummy veggies and mushroom, this salad has a scrumptious mouth-feel and a colourful, attractive appearance.
Tosse ....

Get ready to lose yourself in a symphony of flavours and textures! The Mixed Sprouts Beetroot Healthy Lunch Veg Salad is like a meal in a bowl, with a perfect blend of nutritious and tasty ingredients – from sprouts and kabuli chana to juicy tomatoes and crunchy lettuce, not to forget sweet beets an ....

This is a crunchy, colourful and healthy salad that you can have any time, and even carry to work in the lunch box!
Coloured capsicum, onion and lettuce are loaded with antioxidants, which help build our immune system and fight various diseases. Their peppy flavour and crunchy texture also help ....

Burhani Raita is a nice and masaledar Hyderabadi raita, which combines the pungency of garlic with the aroma of coriander and the flavour of popular spice powders.
The Burhani Raita is super easy to make – you just need to whisk the curds and mix in the r ....

Many people are afraid of using ladies finger in a raita as they think it will get gooey. But, you will pleasantly surprised to see that it is a best-fit for raitas... you just need to know the right way of including it.
Deep-fried ladies finger, when added to curds and seasoned with spice powde ....

Like most fresh uncooked food, this mint flavoured cucumber raita is really refreshing! Since cucumber is packed with water, it cools your body and hydrates your skin.
The protein from curds is also sure to do wonder ....

Kulith salad, the nutrient content and digestibility of pulses increase manifold when sprouted. It is not surprising then, that the protein-rich horse gram is used in the sprouted form in this recipe.
Paneer adds to the protein content, while tomatoes, green chillies and coriander give the sal ....

First things first, this Spinach Raita is a pleasure to look at – with vibrant green shreds of spinach dotting sparkling white curds. The very appearance tempts you to taste it, while the punchy taste of black salt makes you fall in love with.
This flavourful Spinach Raita is a great dish for at ....

Iron-rich baby spinach is teamed with apples for extra crunch and a little sweetness, in this simple but awesome salad.
Drowned in a tongue-tickling Curd Lemon Dressing, the duo transforms into an exotic delicacy. The dressing is bursting with tangy and h ....

One of the most popular raitas in both North and South India, the Tomato Onion Raita combines the tangy taste of tomatoes with the sharp taste and juicy crunch of onions, to make a fabulous raita. A dash of cumin seeds powder, some green chillies and a garnish of coriander go a long way in making th ....

Nutritious sprouts pairs well with invigorating orange and tomatoes, balanced carefully with sweet bananas and grapes. Delicate spices weave in and out of the sprouted fruity bean salad, taking the user on a culinary adventure.

I often turn to this delightful salad when i have leftover chick peas and a basket of fruits in the refrigerator. The chick peas have a wealth of nutrients like energy, protein, calcium and iron while the orange segments abound in vitamin c which helps to enhance our resistance to diseases. Feel fre ....

Instead of being made as a gravy or soup, spinach is used along with boiled mixed sprouts to make a vibrantly-coloured and multi-textured raita.
This scrumptious and refreshing Spinach and Mixed Sprouts Raita makes an exciting accompaniment to any meal. It also gives you the power of sprouts, ....

Here is another lip-smacking way to enjoy wholesome masoor. In this irresistible Whole Masoor Salad, this nutrient-packed lentil is combined with assorted veggies and a tangy dressing of lemon juice and green chillies.
A dash of olive oil in the dressing rounds off the flavours well, while a sp ....

This sweet and delicious raita makes use of curds-which is a powerhouse of calcium. A cup of low-fat curd meets 25% of the adult recommended dietary allowance for calcium. So ensure that you include a cup of curd in your daily intake of food. This raita will ensure that you stock up on calcium throu ....